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Components

Snatch + Hang Snatch

Metcon

Settings

Workout

Snatch/Hang Snatch + BBJO/DB Lunge/Bike

Warm-up

50 ft. Banded Lateral steps (per side)
50 ft. Backward Walking Lunge
10 Reverse Walking Toe Touches
15 RKBS (moderate-heavy)

2 Rounds:
10 DB Suitcase Lunges (per side) (medium/heavy)
0:20 Supine GHD Hold

TOGETHER:
Empty barbell warm-up + drills

Weightlifting

Snatch + Hang Snatch

Every 1:30 x 7 sets
Build up in weight throughout

Metcon

Metcon (Time)

For Time:
50 Burpee Box Jump Overs (24/20')
100 DB Walking Lunges (40/30)
50/40 Calorie Assault Bike

20-minute timecap

Stretching

1 minute Hamstring Stretch / side
1 minute Pigeon Stretch / side
1 minute Couch Stretch / side
1 minute Calf Stretch / side

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, July 26, 2019

Male Clients

1

Izick
Espinoza

5pm CrossFit

1 x 1 @ 205 lbs

2

Connor
Miller 🍟 🍔

5pm CrossFit

1 x 1 @ 175 lbs

missed 185 behind on hang sn catch

3

Private

6am CrossFit

1 x 1 @ 155 lbs

3

Brian
Kalmenson

6am CrossFit

1 x 1 @ 155 lbs

Still no hook grip

3

Jim
Pinkerton

7am CrossFit

1 x 1 @ 155 lbs

4

Frank!e
Armas

4pm CrossFit

1 x 1 @ 145 lbs

couldn't snatch 155 ... form not dialed in & no juice ... it was ...

4

Moyzes
Dias

7am CrossFit

1 x 1 @ 145 lbs

4

Olivier
Derei

6pm CrossFit

1 x 1 @ 145 lbs

4

Ron
Kao

6am CrossFit

1 x 1 @ 145 lbs

5

Fabricio
🦍

4pm CrossFit

1 x 1 @ 135 lbs

fail on 145 hs

5

Jake
White

6am CrossFit

1 x 1 @ 135 lbs

had the full snatch for 145 but not the hang YET

5

Jason
Pierson

12pm CrossFit

1 x 1 @ 135 lbs

5

Ken
Nelson

4pm CrossFit

1 x 1 @ 135 lbs

6

Jaimeson
Pollen

6am CrossFit

1 x 1 @ 115 lbs

split

6

Ryan
Figuerado

5pm CrossFit

1 x 1 @ 115 lbs

6

Tyler
Eickmann

8am CrossFit

1 x 1 @ 115 lbs

#115 looked awful. Need to punch to bar out more effectively.

7

Ashish
Grover

7am CrossFit

1 x 1 @ 110 lbs

7

Bill
Curci

4pm CrossFit

1 x 1 @ 110 lbs

bad form (no squat) on hang snatch at 115lb

8

Ryan
Goderre

4pm CrossFit

1 x 1 @ 105 lbs

9

Andrés
Herrera

8am CrossFit

1 x 1 @ 95 lbs

failed hang @ 105

9

Chad
Baker

12pm CrossFit

1 x 1 @ 95 lbs

10

Kevin
Gelfand

6am CrossFit

1 x 1 @ 65 lbs

Shoulder mobility issues

Female Clients

1

Lindsey
Hempy

6am CrossFit

1 x 1 @ 100 lbs

1

Patricia
Brown

5pm CrossFit

1 x 1 @ 100 lbs

2

Kim
McGrath

7am CrossFit

1 x 1 @ 85 lbs

3

Kelly
Hill

6am CrossFit

1 x 1 @ 80 lbs

4

Alicia
Dolan

6am CrossFit

1 x 1 @ 75 lbs

4

Eva
Tan

6am CrossFit

1 x 1 @ 75 lbs

5

Theresa
Brinsa

5pm CrossFit

1 x 1 @ 70 lbs

6

April
Hernandez

8am CrossFit

1 x 1 @ 65 lbs

6

Janis
Green

7am CrossFit

1 x 1 @ 65 lbs

6

Megan
Gibbings

5pm CrossFit

1 x 1 @ 65 lbs

7

Donica
Ryder ⛵️

6am CrossFit

1 x 1 @ 55 lbs

Need to squat deeper

7

Vienna
Kaiser

8am CrossFit

1 x 1 @ 55 lbs

8

Maxine
Sy

6am CrossFit

1 x 1 @ 45 lbs

9

Rowena
Sinclair

12pm CrossFit

1 x 1 @ 37 lbs